3 kierrosta

7 m valakyykkykävely
7 varpaat tankoon

Sitten

3 kierrosta
7 m kumilätkältä toiselle hyppely
7 varpaat tankoon

Work up to 1RM

BACK SQUAT
- 95*5
- 135*5
- 185*3
- 225*3
- 275*1
- 295*1

PUSH PRESS
- 95*3
- 115*3
- 135*1
- 155*1

DEADLIFT
- 185*3
- 225*3
- 275*1
- 315*1
- 365*1

BENCH PRESS
- 135*3
- 155*3
- 175*1
- 185*1
- 195*1
- 205*1

PULLUP
- 5 kipping
- 8 kipping
- 4 kipping

5 Round of:
Strict Handstand Push Ups 1:00 @ max reps
Double DB Farmer Carry (2X22.5/15Kg) 1:00 @ max meters
1:00 rest each round

3x 800 metres run Moderate pace
rest 3 mins between efforts
3x 400 metres run faster pace
rest 2 mins between the efforts
3x 200 metres run faster pace
rest 1 min between effort
3x 100 metres tun
rest 30 seconds between efforts

3 kierrosta

10 m kinkka (v)
10 m kinkka (o)
10 kuntopallomave, selkä suorana

lepopäivä

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

*Did 1200 meter run at the end

Pystypunnerrus

3 x 10

Emon 16min
15 wallball (14lb)
15 DL (suorinjaloin) 45kg
15 GTOH w/wallball (14lb)
15m karhukävely